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Sheepdog – finding Baby Jesus…

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8 Pax w/ 1, 2.0 killed it this morning with a little Egyptian, planets aligning with the moon, find baby Jesus vibe. Kidding aside, the sight was pretty cool! Black Knight, 2.0, just wrapped up a 5-pack with his 1st week at F3.  Bam!!! Set the bar. Get this kid Breathtaker.

EC Beater & YHC

Warm Up: mosey to the front. SSH, Sir FAC (F&B), Michael Phelps, IM & HB with a little extra push to engage the core.   Frankensteins

The Workout: mosey to the brick knee walls for some traveling. Three sets of Erkin travel around kneewall and lunges between. Wing Chun strikes and wedging between each set. Last set, Pax had a choice between military, diamond, or one arm erkins. Moseyed to the back. Introduction to breaking someone balance in preparation to take them down.
Mary: plank tap; wrists, shoulders, hips, knees, anckles then back. 5 sets, no rest. LBCs, Boxcutters, LSF.
Announcements: BRR, ATT CSUP, Wrightsville, Breathtaker.
Prayer: Friend of Beater lost his mom. Pax in need; health, etc.

Gump Again?

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PAX of 12 showed up for another beating from Gump this week. We toured beautiful downtown Varina.

Warm Up: A long Mosey to the storage building for some SSH, Good Mornings and Bear Crawl Ring of Fire with each PAX doing 10 Merkins in succession.

The Workout:

  • Mosey’d over to the downtown flag with Big Boy Step Ups, Dip, Irkins and Wall lunges
  • Mosey’d to the Furniture store wall for some ridiculous-looking Danielsons, High Jumps on the wall, Wall Merkins and Claps, Wall Crunches
  • Mosey’d to the Aviator Bottle Shop for BTTW, BTTW Mountain Climbers, Homer to Marge right and left on the wall, Windshield Wipers
  • Mosey’d to Aviator Taproom for Bridges with Duck Walks back, Plank Jacks and Crab Jacks
  • Mosey’d to the Breezeway for some Dirkins, Crucible Merkins, Wall Lunges, and Irkins

Mary: Around the Horn Mary for almost 10 minutes
Announcements: Q-Source after workout, 6-8pm No Phone Challenge
Prayer: Gump took us out.

Take Care of My Baby! says R22

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Warm Up: Dauber warmed us up with every thing from a run around the track, Windmills, SSH, some good stretches
The Workout: Don’t drop R22’s baby or you will have to do 5 Burpees each time….we did a lot of burpees.

  • Got in line for Duck and Weave. Last person in line had to duck walk and meander through the pax. Baby was dropped a few times.
  • Bear crawl and crawl-bear back while one PAX carried and shared Baby
  • Quick feet half way around the island curb, Baby was dropped. Irkins and ____ rounded the circle.
  • Rock pick up with around-the-horn exercise call outs (Freddie Mercury, Alphabet Soup, biceps, triceps, rows, shoulder presses, lap around the field, more burpees) from the PAX who were carrying Baby.
  • Indian run carry baby back to the tennis courts

Mary: Around the horn while tossing Baby. More burpees.
Announcements: Respect to POTS! Follow FB and Slack for announcement reminders
Prayer: Gump to us out. Buford, Randy and his family, struggling marriages,

The Rise of the Tiger Hawks

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The first AO to see the rise of the Tiger Hawks!  The new shirts look awesome, good to see the first ones hitting the streets at U-Turn this morning.  Thanks for modeling Warbucks

EC: Deadbolt, Warbucks, LED, PSI, Roger Roger, THE DawgPound, Cowboy, SlideRule, Full House

Cowboy and DawgPound commuted to U-Turn on foot today from hills of 12 Oaks.  The rest of us rallied at Starbucks for a 3-mile loop through the business park.

Warm Up:  Frankenstein Kicks, Daisy Pickers, High Knees, Butt Kickers, Side Straddle Hops

Image result for shamwow   

Welcome FNG ShamWow! – A resident of Holly Springs that enjoys running (who likes running!?) and has a pretty killer pace.  He is a resident of Holly Springs and is in sales.  Our F3 hivemind this morning went down the infomercial path and gave him a name that is “As Seen on TV

The Workout:  Traditional U-Turn 5mi route was mapped and offered and for the masses.  Plenty of turning for the 6 going on along the way.  A few went “off the map” to hit their personal targets.  Great work to all #HIM for braving the below freezing morning.

Mary:  Nope! No Girls allowed.

Announcements:  Nope! and very sorry to have passed over this.  I guess I was getting cold?  Excited to run?  Still really bad at being a Q?  As always keep an eye on your social media platform of choice.  Please toss them out on the BackBlast post.

Prayer:  Again – BAD UTI, BAD UTI – Skipped over Prayer.  It wasnt intentional…  Please know I realized my error when we got back to Starbucks and I did pray for those unspoken prayers since I’m absent minded.  For those things that we should raise up out in the open, please post them on FB/Slack under the BB post so we can pray for them directly.

Sheepdog – menstrual cycle!?!

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8 Pax did I their thang this morning with some “colorful” commentary from Gump. EC – Beater, Dovetail & YHC.  Beater killed it!

Warm Up: Beater led the warm up with a light jog to the back. Pax circled up and ran through some stretching, Sir Fazio Arm Circles , Good Mornings, Merkins, and SSH. (Think I’m missing one).
The Workout: YHC led the workout with step ups, dips, 50 uppercuts. Indian Run to the front. (Que Gumps uncomfortable mumblechatter) Started at one island. Toe taps, cerkins, and fast uppercuts. Then dip kicks to the center island. (He’s still talking) More toe taps, cerkins, and uppercuts. Traveled around the island. Dip kicks to the last island. Rinse and repeat. (Pax đŸ€ą -not from the workout) Moseyed to the side parking lot. Core/knee strike drills. Then Muay Thai clinch with knee strike. Counter knee strikes. Escapes.
Mary: Dovetail led Mary with some Dollys, Thor’s, and some crazy rotational LSF.
Announcements: BRR signups, “pass it forward” RoadID bands (Gump will buy the next one. Someone take him up on it.)
Prayer: The std. requests plus LED and Dovetail’s sister. Gump took us out.

She Thinks my Shoulders are Sexy

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Great Job today guys!  25 pax including 2.0 Sandlot

9 pax for EC- Fonzie,  Slide Rule wearing breathtaker, Pablo, Dumbo, The Natural, Messi, H1N1,Roger Roger, LED

 

Warm Up:jog to concession stand. 20IC SSH, 10-forward 10- reverse fazio arm circles, 10 count good morning, shoulder and arm stretches, 10 merkins, 20 wall planks IC
The Workout:mosey to tennis courts, count off in 2’s

burpee break down

1st round

1- balls to wall shoulder taps while

2- jog to 1st line, 2nd line…3rd and 4th doing following respectively

4 merkins, 8 in/outs, 12 squats, 16 burpees returning to start each time with backwards run

Switch and repeat

2nd round

1-WWII

2- jog to 4th line, 3rd line…2nd and 1st doing the following respectively

4 burpees, 8 squats, 12 in/outs, 16 merkins

Switch and repeat

4 corners modified

bear crawl to 1st line

10 star jumps

bear crawl to 2nd line

10 star jumps, 20 plank jacks

bear crawl to 3rd line

10 star jumps, 20 plank jacks, 30 SSH

bear crawl to 4th line

10 Star jumps, 20 plank jacks, 30 SSH, 40 alternating lunges

Mary: circles up and took turns through the pax calling set of 10 exercise including the following

alphabet bowelsx2, burpees, American hammers, box cutters, Freddy Mercury, SSH, monkey jumpers, pickle pounders, and one leg merkins

Announcements:long ass att run feb 9th, healing transitions clothes and health product collection Friday at Cletus. Work out at 2:30 Friday, Dauber led q source directly after

Prayer: led by Roger Roger The father of a couple in our small group that is solo for next 2 weeks while wife is having medical treatment.  Dumbos knee and quick healing

Baby it’s cold outside and Biff is back

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January 21, 2019 / Mutiny / QIC: Fedex

PAX: LED, Fonzie, Norm, H1N1, Messi, Farva, Stovepipe, Gump, Biff, FedEx, R-22

 

11 men came out in 19 degree weather with a wind chill that made it feel like zero degrees. Great to see

Biff back in the gloom!!

 

Warm Up: Started with a lap around the track then circled up for:

– SSH x 25

– Fazio Arm Circles 10 Forward  10 Reverse

– Imperial Walkers

– Hillbillies

– Stretches

The Workout: Mosey over to the parking lot and lined up to do one of my new favorites, the lunge into a squat into a burpee all the way to the next island.  The Pax then moved over to the field where we ran to every corner and at every corner preformed an exercise called out by yout QIC.

– Standard Merkin

– Squats

– Mountain Climbers

– Diamond Merkins

– Wide Merkins

– Burpees

– Freddy Mercury

– Leg Raises

– LBC

– Military Merkins

– Dips

Mary: Indian Run back to parking circle where we finished with regular burpees and double merkin burpees
Announcements: Facebook and Slack
Prayer: LED’s friends, Double D, Buford, Crab Legs

Sheepdog – “ don’t be ninj’in”

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“Don’t be ninj’in nobody who don’t need ninj’in.” Diamond Dave

9 Pax Grinded it out in the Gloom this morning with 3 EC (R22, Beater, Shredder).

Warm Up: light jog then Pax circled up. SIR Fazio Arm Circles f&b, Michael Phelps, SSH, Squats, High Knees and Butt Kickers around the parking lot. Moseyed to the back with a little Imperial Walker and Hillbilly Indian Run peppered in.
The Workout: 5 stations; Step ups, Dips, Sticky Fingers, Patty Cake Merkins, while last Pax took a lap.  Rotated after each completed lap. One round

Then, Squat kicks, front kicks, two punch combos, then punch elbo combo, and partner drills.
Mary: plank-a-rama quickly turned into burpees with R22 kicking it off. Rotated through Pax calling out for Mary. Reps of 10.
Announcements: check Slack, Facebook, Twitter, Pinterest, MySpace, and you local bulletin. . . Kidding aside,  Pikachu‘s announcements really help.
Prayer: Beater took us out. Spoken and unspoken.

Do You Feel Lucky, Punk? Possum Trot 1/16/19

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Warm Up:  PAX ran around tennis courts and circled up in main parking lot.  10 Fazio arm circles (F & B), 20 SSH, 10 Vegetation grabbers, 10 Windmills, Left & Right arm stretches, behind the back arm stretches, 10 IW and 10 HB.

The Workout:  PAX grabbed a medium-sized rock and circled up in main parking lot.  Q led the PAX in the following continuous exercises with their rock:  10 curls, 10 rut-ros, 10 over head presses, 10 triceps curls, and 10 goblet squats; dropped rocks and commenced executing 10 burpees.  Mosey to the hill.  It was frosty with the temps hovering at 30 F degrees.  PAX bear crawled up the hill; stopped at frozen guardrail and cranked out 5 irkins, 5 derkins and 5 dips.  With the frozen tundra, Q audibled and had the PAX not climb down the hill.  Recovered and climbed over the guardrail and proceeded single file in a jog down hill on sidewalk around the tennis courts back to the rocks.  Plank hold until the 6th  came in.  RINSE AND REPEAT 3X (four total).  Q threw in 25 LBCs for fun on last set.  Returned rocks and circled up in the tennis courts for Mary.

 

 

Mary: Q had PAX perform various yoga moves (warrior 1, warrior 2, chataranaga, yada-yada); lots of mumble chatter feeling good from the extra stretches post workout.

Announcements:  Tee-shirt order(s);  Q-Swap; Q-Source.

Named FNG Bennet Deddens – Litter Box (hope this vetenarian comes back).  Sorry – no picture.

Prayer:  Fonzie led the PAX out in prayer; Modify’s dad has cancer for the third time; PAX recovering from surgery; CrabLegs, Silent prayers

EC:  H1N1 and Mookie made sure the sixth was good during EC today – thank you!  Others out for the early run included Deadbolt, Dauber, Pac-Man and Messi.

F2 – Catan Q-Source followed at Stick Boy.

QIC – Dauber, always a pleasure leading you men.

Bolt, Colt, and Dolt 45s

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PAX of 10. Welcome FNG Garden Knome!

After the Q went to Q School, he dug deep in to the F3 Exercise list.

Warm Up: Moseyed around the track with some Windmills (in proper cadence), Goofballs, IW and Good Mornings
The Workout:

  • Straight to the wall for some Dwight Howards, Donkey Kicks, and Crazy Indian with Bolt 45s to finish off
  • Duck and Weave through the parking lot feeling the burn all the way through.
  • Two Rock Shakur
    • Bolt 45s (biceps)
    • Dolt 45s (triceps)
    • Dips x 15
    • Irkins x 15
  • Reversed workout with Weave and Duck
  • Rinse and repeated Dwight Howards, Donkey Kicks, and Crazy Indian with Bolt 45s to finish off

Mary: Went around the horn with PAX calling out 6MOM exercises. thankfully we ran out of time and stopped before reaching R22 (the Burpee Man)
Announcements: Q School for Feb, ATT Run, Q Swap Week
Prayer: Bobx2 and their fight with cancer